The Expert Advice, Made Easy Blog

So you've established yourself as a 'runner'. You're healthy and happy with your progress, but what if you want to take things a little further? Let our expert advice made easy help outline the ways in which you can develop your running; this be be via your personal health or by entering competitions – the world is your oyster!

Extra Motivation

There are days when even the most dedicated runner may lack motivation. Keeping things fresh and interesting can be a challenge in itself, but a few simple steps will keep things moving. Two of the most motivational things to do are keeping a log or journal and joining a local club. Runner’s Log Whether you are a sociable or lone runner, there is no better way of tracking your progress and chasing your goals than keeping a log of your running. At its simplest, this can be an old-fashioned diary in which you keep track of your times and miles covered, but far more flexible, motivating and accurate is joining one of the many online running communities. There is generally no cost involved in either registering for or using your online log (indeed, be wary of any that do charge), and with the increased use of both GPS watches and smartphone apps, you will even be able to update your status and distance automatically.

Nutrition and Hydration

As your distances and the time you spend running increase, it is vital to maintain a diet that supports the level of exercise you are undertaking. Continue to monitor the balance of carbohydrates and protein in your diet, and always avoid junk foods when training hard for an event.

Salt for Sleep

It is not uncommon for runners who have suddenly increased the intensity of their training (perhaps in the lead-up to a race) to find that their sleep becomes disturbed. Some studies suggest this may be due to an imbalance of body salts – sodium, potassium, magnesium and zinc. Use rehydration salt tablets (available from high-street chemists) after long or hot runs to help rectify this. 

Working the Core

There are many definitions for what exactly constitutes the core muscles, but broadly speaking they are the stomach, side and lower back muscles that form the foundation of strength throughout the body. Building the leg muscles with running (or additional cross training or weight training) is a great starting position, but a strong core is the foundation upon which long-term running is based.

The key benefits to a strong core are:

• Encourages good posture 

• Improves performance 

• Reduces back problems 

• Improves distance running

Joining the Race

Running in an organized race is not the ultimate (or even intermediate) goal for all runners. If it’s not your idea of fun, then just continue enjoying your training and running purely for its own sake – and the sake of your health. However, with increased confidence and ability, many runners find that they wish to participate in an organized event.

Take Your Pick

With the use of the internet and listings in running magazines, it could not be easier to identify a race to suit you. Make some simple choices about where and when you would like to race (leaving plenty of time for training), pick the type of event and distance you want to run, pay the fee – and you’re ready to go!

Be Realistic

Make sure that your race goals are a balance of achievable and challenging. If you can already comfortably run for an hour, aim for a 10k race. Happy running for 90 minutes? Try a 10-miler or even a half-marathon. Push yourself and stay focused.

Keys to Successful Racing

When you’ve signed up for a race event, there are some top tips to keep in mind to have a successful day.

• Stay Safe: Write emergency contact details on the back of your number.

• Follow orders: Always obey safety instructions and advice. Enjoy yourself: It will all be over (relatively) quickly!

• Cool down: Walk for five to 10 minutes after finishing.

5k Races

There are plenty of short race distances – usually classed as ‘fun runs’ – but the 5k is probably the first race distance a new runner comes across and considers tackling. If you have followed even the most basic training plans in this book, a 5k race should be well within your capabilities.

• Top Tip: If the potential speed of a 5k feels intimidating, consider sticking with your training and pushing straight through to a 10k race.

Too Fast?

It is worth noting that because of their short distance – although it may not seem short to you yet – 5k races are often much faster and attract a considerable number of club runners aiming for league points and personal-best times. Don’t let this put you off! However slowly you intend to run a 5k race, you should always feel just as welcome and valued as the most proficient runner.

10k Races

There are thousands of 10k races across the country that you can choose from. A popular distance for runners of all abilities, the 10k can present its own challenge in terms of distance or, once you are comfortable with the distance, it can be a great event at which to test your speed. Mix It Up 10k races take many forms (including both road and trail), but, because they are quite short, many also take a more novel form to increase the challenge. These ‘novelty’ races may include obstacles, river crossings or other natural challenges to keep things interesting. Prices vary, but 10ks generally begin at around the £10 mark, making them very affordable. You’ll be amazed at how quickly you begin to accrue finishers’ medals and other mementos. As with other distances, running clubs are a great source of information on local races and events. Most clubs also take part in leagues, which cover a series of races in the local area.

Half-marathon

Half-marathons are one of the most popular and increasingly staged distance runs. With a little dedication and training, this 13.1 mile challenge should be achievable for almost any runner prepared to put in the miles. Almost every city that holds a famed marathon also stages a half-marathon (not always at the same time), which means that if you love the half-marathon, but feel unable to step up to full marathons, you can still enjoy the experience of cheering crowds from London to New York.

A Happy Half-marathon

Here are some top tips for running a successful half-marathon.

• Fuel up: Make sure you have eaten and drunk adequately before the race. 

• Plan ahead: Check how regularly drinks are provided along the route.

• Be prepared: Stay well hydrated pre-race. 

• Keep it steady: Start at the same pace you aim to run throughout. 

• Count down: Mentally tick off each passing mile. 

• Drink and eat regularly: Fuel your run. 

• Stick to what you know: Never try new kit, gels or bars on race days. 

• Set a target time: But stay relaxed about sticking to it.

Marathon

For many new runners, the marathon, a gruelling 26.2 miles, is either the ultimate goal or a seemingly unobtainable distance – the reserve of either the elite or the insane. But, as with all running, the secret to undertaking this legendary event is slow, gradual increases in both confidence and ability. As long as you take it step by step, you can achieve that golden distance!

Think It Through

It is often said that a marathon is far more than double a half-marathon and, in all but the most mathematical terms, this is true. Diligently following a training plan might get you through, but mental preparation is equally important. There are times during a race of this length when even the most experienced runners will begin to wilt mentally. Be prepared more than any other distance, carefully studying a race route is crucial; picturing each stage in the mind’s eye, and sticking to a strict hydration and nutrition plan will prepare you for the miles ahead. As the old adage has it: ‘Plan your run and run your plan.’

• Top Tip: Both half- and full marathons are traditionally marked in imperial miles (as are training plans). To convert to metric, multiply miles by 1.6. A marathon is approximately 42 km.

Hitting the Wall

Anyone preparing for their first marathon will have heard about – and undoubtedly feared – ‘the wall’. Sometimes this simply refers to the point on the run when you feel both mentally and physically spent, sure that you can’t take another step. Technically ‘the wall’ really means a state of hypoglycaemia, the point at which blood sugars plummet. Careful attention to both pre-race diet, and hydration and nutrition during the race, should help you break through to the other side. 

 Links

• This blog post is based off information from our bestselling title, 'Running' by Justin Bowyer (ISBN: 9780857753892). Check it out on Amazon here.

• Have a look at some more in detail tips on running a 10k race here.

• Going further? There is some advice on marathon running here.

Many new runners are reluctant to head out when the seasons change for the worse, but running on a cold, bright winter’s day has its own charms. Even running in rain and snow can be hugely invigorating and, as long as your clothes are fit for the weather, you will quickly discover the joy of year-round training. Besides being comfortable, winter running gear should serve two purposes: it should keep you at just the right temperature and keep the weather on the outside. 

Temperature Control

One of the most common mistakes – even amongst experienced runners – is overestimating how cold a run will be. Put on multiple layers of clothing, hats, gloves and even scarves, and you’ll regret the decision within a mile or two. Modern sports materials are designed to regulate your temperature; this includes the ability to trap warm air between the skin and the clothing, which acts as an inbuilt thermal layer.

• Top Tip: When you start a winter’s run, you should just be able to feel the cold. Feeling warm as soon as you set out is a sure sign of overheating ahead. 

Base Layers

In extremely cold conditions, particularly when there is a biting wind, consider wearing a base layer beneath your running top. However, you should make sure that each layer has good breathability and that the layer closest to the skin can still effectively wick away sweat.

Top Layers

If a base layer feels too warm, try a light running jacket over your top instead. Many of these are designed to reduce the impact of cold winds and have the added advantage that they can be unzipped for ventilation as required. A degree of waterproofing in jackets is also typical, but do not expect the kind of full protection a much heavier hiking jacket would provide. Getting wet (often through to the skin) is all part of winter running, but as long as your tops, shorts and socks have comfortable seams, this should not be a problem.

• Top Tip: Some winter running jackets have additional vents that can be unzipped either at the sides or under the arms to tailor the amount of heat they retain.

Wet Winter Feet

Some running socks incorporate a fully waterproof layer or membrane. These work exceptionally well if you run in shoes with plenty of mesh (generally lighter-weight shoes), but be aware that if water does get inside – for example, over the top in deep puddles – it will be trapped inside and may cause blisters. It is usually better to just choose slightly thicker, well-wicking socks and avoid puddles as far as possible! Socks made from a mix of merino wool and silk are particularly luxurious; consider buying a spare pair to pamper your feet.

Gaiters

Waterproof gaiters, similar to trail gaiters but made from water-repellent materials, can be useful on wet runs to stop water trickling down the legs and into the tops of shoes or soaking the tops of your socks.

This post is based on an extract from our bestselling book, Running by Justin Bowyer (ISBN: 9780857753892) – where you can find more on the above and further help and advice on running. Have a look on amazon by clicking here.

Links

• There is some further advice for running in the cold here.

• Check out some useful tips for running in the snow (with pictures) here.

• To keep up-to-date on our latest posts and download a free Made Easy ebook click the link below and sign up.

As your running improves and you begin to go for longer distances, a few additional gadgets will become increasingly important. Any run longer than an hour or so is going to require hydration. This means water, which in turn means you need a way of carrying a water bottle. This might seem straightforward, but the array of bottles available can be bewildering. Similarly, ways of carrying running gels and bars for half-marathons and marathons are amazingly diverse, and when it comes to backpacks there is also a multitude of options.

Hydration Solutions

At some point on your journey to becoming a fully fledged runner, you’ll need to carry a supply of water with you. Unless the conditions are extremely hot, this is likely to be at the point when you are running for an hour or more.

Basic Bottles

The simplest water bottles are tough but lightweight plastic with a typical capacity of 500 ml. Enter a few races and sooner or later a free one will turn up in your finishers’ prize bag; enter a lot of races and you’ll find you accrue quite a few of these. 

If you do need to buy a water bottle, look for ones that are marked as being dishwasher safe, so that they can be thoroughly cleaned after use – water bottles left to fester are a haven for bacteria. Always look for bottles marked ‘BPA-free’ – BPA (bisphenol A) is a compound found in older bottles, or some cheaper imported bottles, and is believed to have adverse health effects.

Ergonomic Bottles

Because a regular bottle can be difficult to grip on the run – particularly in sweaty hands or with gloves – many bottles are contoured for an ergonomic grip. Fancier ones are constructed in an elongated loop design, in which the water fills the handle as well as the bottle. These are often available in smaller capacities, generally 250–300 ml, and can be excellent for shorter runs in hot weather.

Straw Designs

Bottles with flip tops and integrated straws that draw water up from the bottom of the bottle make it unnecessary to have to tip the bottle to drink. They are usually intended for use with running backpacks, which are designed to fit one (sometimes two) bottles in loops or pockets built into the straps. This more technical design adds to the overall weight of the bottle.

Bladders

Soft, flexible bladders are designed for use in specialist running backpacks or belts. They offer several advantages over bottles that need to be carried by hand. Generally they have a larger capacity (2 litres or more), making them best suited for longer runs such as marathons, or for extended trail and adventure running.

Because they are flexible, they mould to the contours of the hips or back for maximum comfort. Integrated ‘feed tubes’, which can be clipped to a running top, mean that water is always at hand (or mouth), and this encourages more frequent hydration. Look for a bladder that incorporates an antibacterial compound to ensure that the water you carry is always safe to drink.

• Top Tip: Carefully wash out the bladder after use, then store it in a freezer to prevent the build-up of bacteria. Remember to thaw fully before using. 

Carrying Gels and Bars

With longer runs comes the need for nutrition as well as hydration, and in most practical terms this means gels, bars or similar running snacks. A run of up to 90 minutes will probably require little more than a single gel (in which case, a small pocket in your shorts or shirt will be adequate), but half-marathons and beyond will certainly need multiple gels and bars.

Keep it Simple 

One of the best solutions for carrying gels and bars is an elasticated race belt. This comprises little more than a double twist of elasticated material, which secures around the waist and allows the gels to be tucked through the loops of fabric. These belts weigh next to nothing and can cost as little as £5/$8. Some feature a small extra zip pocket for storing keys.

Bum Bags

If you opt for a bum bag/fanny pack to carry your running snacks, look for a sports-specific make. These will cost around £25/$40, but they are low-profile – designed to sit close to the back to minimize bouncing, which can become unbearable over time. Weight is important, but look to balance this with some degree of padding on the side that will be pressed against your back/bottom. Choose a bum bag that fits just the number of gels you need – excess space leads to a temptation to overfill with things you almost certainly will not need.

Pre-loaded Belts

Running magazines are often awash with adverts for running belts that come complete with a range of energy gels, recovery bars and other sports-nutrition products designed to get you through a marathon. Unless you are absolutely sure that these are products you know and like, they are best avoided. Every runner has different needs and tastes, so a one-solution-fits-all belt is unlikely to be value for money.

• Top Tip: Backpacks and bum bags are likely to be worn for long periods. Always try before you buy – ideally test a friend’s pack and really put it through its paces. 

Backpacks

Running with a backpack might seem to be going against the purity of stripped-down exercise, but there are many good reasons to consider one. Running to and from work is becoming increasingly popular as a way to stay fit whilst avoiding high travel costs and time wasted in congestion. And as your running distances increase, you may want to carry more kit with you.

Specialist Sports Packs

Although considerably more expensive than normal backpacks or rucksacks (around £60–150/$90–240), sports packs are specifically designed to be comfortable, durable and to have weight distribution that takes the motion of running into account. Make sure that the straps are flat and comfortable, and if they have a larger capacity – and are thus likely to be heavier when fully loaded – ensure that they incorporate a chest (or sternum) strap to take some of the load away from the shoulders and hips. Never be tempted to overload a backpack – neck, shoulder and back problems can result from excessive weight. A variety of other features may be included, but chief amongst these should be reflective visibility strips on both the back and front straps.

• Top Tip: Female-specific backpacks are available, generally with a shorter length and ergonomically designed for a smaller frame. 

Water for Packs

Most running packs will either incorporate a water bladder or have somewhere to store a bottle. Check that your water will be easily accessible; water carried but not drunk is dead weight and dehydration can be dangerous.

Checklist 

• Need vs. want: How worthwhile is the latest gadget? Make sure your money is well spent and avoid buying something that just looks good. 

• Stay hydrated: Make sure you can safely and comfortably carry enough water for a run. Consider the wide range of hydration solutions carefully.

• Pack fit: From bum bags to full race packs, make sure you can comfortably carry all your food and water, but never overload yourself when setting off for a run.

This post is based on an extract from our bestselling book, Running by Justin Bowyer (ISBN: 9780857753892) – where you can find more on the above and further help and advice on running. Have a look on amazon by clicking here.

• Have a look at 10 specific running gadgets that might help you here.

• You might enjoy these funny running stories, just click here. 

• To keep up-to-date on our latest posts and download a free Made Easy ebook click the link below and sign up.

Water accounts for about 60 per cent of body weight in adult males and 50–55 per cent in females. Lean muscles and the brain are around 75 per cent water, blood is 81 per cent and even bones are 22 per cent. Water fuels every part of the body and, without sufficient water, things can quickly go wrong.

The Importance of Water

It is almost impossible to overstate the importance of good hydration to a runner, so taking a few minutes to understand a little of the science behind this is highly recommended.

What Does Water Do?

Water serves several key functions in the body:

• Controls weight; preventing confusion between hunger and thirst.

• Flushes toxins from the body.

• Moisturizes the skin and helps maintain elasticity.

• Helps maintain cushioning and lubrication in the joints.

• Reduces the risk of kidney and bladder infections.

• Improves circulation.

• Regulates body temperature.

Why We Sweat

Unlike other animals, which roll around in mud (pigs) or flap their ears (elephants), humans regulate their body temperature via the sweat mechanism. In hot conditions or during exercise, sweat glands – some 2.6 million in the average adult – produce a fluid that is transported to the surface of the skin, where it evaporates and cools us down.

How Much Do You Sweat?

The amount of sweat produced varies between individuals, and is also dependent on both the duration of exercise and weather conditions. However, as a rough guide, during a moderately fast run on a warm day, a person will sweat in the region of 500–600 ml per hour. 

The amount we sweat is directly proportional to the amount of water that should be replaced, so it can be useful to more accurately calculate a ‘sweat rate’. Do so as follows:

1. Make a note of how much water you have consumed (in millilitres).

2. Wipe excess sweat from your skin and weigh yourself again.

3. Sweat loss (in millilitres) = body weight before exercise (in kilograms) – body weight after exercise (kilograms) + water consumed during exercise.

• Top Tip: For really accurate sweat rates, repeat the sweat test a few times and take an average. It can be useful to know your sweat rate for various weather (temperature).

Before a Run

Make sure that you are adequately hydrated before any form of exercise – pay particular attention if you are running first thing in the morning, as your body slowly dehydrates overnight. Avoid coffee and alcohol, as both contribute to dehydration, but, equally, avoid excessive water, as this will ‘slosh’ uncomfortably on the run and can lead to frequent toilet breaks.

On the Run

Making a note of your sweat rate, ensure that you are replacing enough fluids on an hourly basis. Drink little and often – sipping regularly from a bottle will encourage the habit of good hydration. If you wait until you feel thirsty, you’ve left it too long.

Post-run

Avoid the temptation to gulp down water after a run, and in particular avoid ice-cold water, as this may cause stomach cramps. Continue to drink regularly through the day and, again, avoid coffee and alcohol.

Salting it Out

Although plain water goes a long way to rehydrating the body, a great deal of salt (a combination that includes sodium, potassium and magnesium rather than the ‘table’ variety) is lost during exercise. It is important, especially on long runs, to replace these as quickly as possible. Most sports drinks include these body salts, but it is also worth using salt-replacement tablets, which can be dissolved in a regular water bottle.

Sports Drinks

Although basic sports and running drinks have been around for half a century, the market has grown beyond all recognition in the last 10 years, despite the fact that they remain a fairly simple mix of carbohydrates (energy from sugars), electrolytes (body salts), water and flavourings.

Which Tonic?

Whatever else a sport drink may offer (an added caffeine kick, for example), there are three basic types:

• Hypotonic drinks: These can be absorbed much more quickly than plain water because their ratio of carbohydrates and electrolytes is less than the body’s. They do not offer the same energy surge as isotonic or hypertonic drinks, but they do replace fluids quickly and are best suited for use during low-intensity and hot runs.

• Isotonic drinks: These contain a balance of carbohydrates and electrolytes near-identical to that of the body. They are absorbed at about the same rate as water, but have the advantage of containing sugar-based energy. They work best for higher-intensity workouts, strenuous runs or races, and deliver a greater energy boost.

• Hypertonic drinks: These are best suited to post-exercise recovery, as they are absorbed relatively slowly but help to replenish energy and replace salts lost through sweating.

Is Caffeine Good for Runners?

Some sports drinks and virtually all ‘energy’ drinks contain caffeine – usually about the same amount found in a single shot of espresso. There is some evidence to suggest that small doses bring benefits such as increased VO2Max (the body’s ability to absorb oxygen) and even lactic threshold (the point at which your muscles tire), but these are short-lived. Caffeine also produces a rush of energy, but this too is short-lived, and too much caffeine can cause a range of less desirable results, including raised blood pressure and upset stomachs.

• Top Tip: Avoid more than a single cup of coffee before a run, as it can contribute to dehydration. Be aware that tea, even some herbal teas, contains a percentage. 

This post is based on an extract from our bestselling book, Running by Justin Bowyer (ISBN: 9780857753892) – where you can find more on the above and further help and advice on running. Have a look on amazon by clicking here.

• Make sure you avoid the 6 hydration mistakes on race day, by clicking here.

• What's better, bottled water or tap water? To find out just click here. 

• To keep up-to-date on our latest posts and download a free Made Easy ebook click the link below and sign up.

Safety should be your number-one priority on every run. Running safety is mostly common sense, but even a momentary lapse can spell disaster and taking some simple steps will ensure a safe and happy run.

Consider these helpful pieces of advice from our experts, ensuring your running experience is safe and enjoyable.

• MP3 players: Only ever listen to music on a run when you are certain it is safe to do so, and never when running in the road.

• Run against the traffic: If you are running in the road, you are vulnerable. Always run on the side of the road where you are facing oncoming traffic.

• Be seen: Running at night and in poor visibility means wearing high-visibility clothing and even small clip-on lights. Make yourself as visible as possible.

  

• Stay in contact: When exploring more isolated routes, take a mobile phone. Public phone boxes aren’t as common as they used to be.

• Beware driveways: When running on pavements, stay alert for cars reversing from drives.

• Take a running mate: If you are concerned about isolated routes, always run with someone else.

• Make your route known: It is always best to let someone know roughly where you are intending to go and how long you are likely to be.

• Make a noise: A small attack alarm or whistle can be a sensible precaution.

  

• Pay attention: It is all too easy to allow a car to pass, only to step out in front of a second vehicle. Stay alert.

• Carry identification: This is vital in case of an emergency – consider something as simple as writing your phone number inside a shoe; paramedics will know to check.

• ICE: If you carry a mobile phone, enter a contact as ICE (In Case of Emergency) with a relevant contact number – again, paramedics know to check for this.

• Rights of way: Always check on a map for rights of way, as online satellite maps can be (literally) misleading.

• Silent cyclists: Cyclists make little noise, but an impact with one can be as devastating as with a car. Stay alert on likely cycle routes.

This post is based on an extract from our bestselling book, Running by Justin Bowyer (ISBN: 9780857753892) – where you can find more on the above and further help and advice on running. Have a look on amazon by clicking here.

Links

• Have a look at some running tips for beginners here.

• Live in the city? Check out city running routes in your area here.

• To keep up-to-date on our latest posts and download a free Made Easy ebook click the link below and sign up.

As winter recedes in wake of spring, you may find yourself willing to venture outside and get in shape for the summer. With useful tips and hints taken from our expert advice Made Easy series, let us help you prepare for your outdoor fitness plans. 

Modern running shoes are precision-built from a large number of individual components, each designed to perform a specific function and to work in harmony with each other. Manufacturers’ websites should detail all the technical aspects of their shoes. Our expert advice made easy helps translate this information into simple, digestable information.

Jargon-buster

Here are some of the main terms you will find when researching running shoes.

• Eyelets: The holes that the laces run through.

• Heel: The first point of contact for many runners. The heel is often rounded to aid forward motion and may be made of a variety of materials, from gel to air pockets.

• Collar: The soft inside top rear of the shoe that supports the ankle and provides protection for the Achilles tendon.

• Heel counter: A rigid, moulded support inside the shoe that cradles the heel.

• Heel tab: This extends upwards from the heel counter at the rear of the shoe to hold the heel firmly in place. It often has a cutout area called an ‘Achilles notch’ to reduce direct pressure on the Achilles tendon.

• Midsole: This provides primary protection from the impact force of each foot strike. Although the midsole is usually made of foam, some manufacturers use special gels or air pockets.

• Outsole: The outsole is the bit that hits the ground (normally after the heel); it both provides structure to the shoe and gives traction on the running surface.

• Quarter panels: These are the sides of the shoe. They may include a small piece of mesh to reduce weight and add ventilation.

• Footbed: A removable insert that helps the shoe to fit snugly. It can usually be removed to aid drying.

• Tongue: The tongue sits between the laces and the upper foot. It may be ‘gusted’ (connected at the sides) to reduce the amount of water that can get in.

• Upper: This is the top part of the shoe that encases the foot. Like the quarter panels, these may incorporate a degree of mesh venting.

The Three Main Types

Besides specialist track shoes (with spikes), there are only three main types of shoe from which to choose: road, trail and the relatively new phenomenon of barefoot shoes. Each is designed for a specific purpose, so bear this in mind when making your decision. Seek impartial advice on the pros and cons of manufacturers and the latest designs by looking in running magazines and online forums.

Road Shoes

Road shoes are especially designed for running on hard surfaces. Some may be suitable for a small amount of trail or off-road running, but the quickest way to destroy your shoes is by using them for anything other than their intended purpose. The road shoes you choose will depend on a wide range of variables, the most important of which is your natural running style. This should be checked and advised upon by a specialist retailer.

Avoid Fashion

The price of road shoes varies enormously, but expect to pay anything from £40/$60 to in excess of £100/$160. To some degree, you get what you pay for, but do not be fooled into simply thinking that the more you pay, the better the shoe. There is more than a dash of fashion in running, and you will always pay a premium for the big-name shoes and the latest designs. Many of these will be packed with a multitude of technical-sounding extras that often serve little purpose for the majority of day-to-day running.

Trail Shoes

Trail shoes not only have to fulfil your basic needs in terms of cushioning and stability, they also have to perform a number of additional tasks, including protecting the toe and sole from uneven surfaces and delivering enhanced traction for wet and muddy conditions.

Getting a Grip

Trail running inevitably means uneven and often wet terrains; your shoes need to be up to the job of keeping you upright and providing enough traction to move you forward. Different manufacturers use a range of tread styles to achieve this, ranging from quite flat car tyre-style treads to large studs (or ‘lugs’) or even additional metal spikes. Low-profile treads provide good all-round traction, but they are unlikely to stand up to the very worst conditions. Conversely, shoes with really large lugs (resembling football boots) will handle more gruelling terrain but can skid on firmer or more compact surfaces.

Trail shoes with low-profile lugs will allow some degree of road running to get you to the start of your off-road route. If you are likely to be running multi-terrain – a mix of trail, path and road – then choose a pair without large lugs.

Barefoot Shoes

Nothing sounds more contradictory than a barefoot shoe, but over the last few years this running revolution has been transformed from a niche market – initially written off by many as a fad – to a massive industry with growing scientific backing. One of the sparks that ignited this quantum leap in shoe design was Christopher McDougall’s book Born to Run, a highly recommended read even for the most novice runner.

Natural Style

Barefoot shoes are little more than gloves for the feet, providing minimum padding against underfoot forces and, crucially, having no built-up heel, to encourage a more mid- to forefoot running style. This, proponents claim, is a more ‘biomechanically efficient’ way of running, far more in line with the way we were intended to run in an evolutionary sense. Research certainly seems to support this claim, and barefoot runners are undeniably evangelical about the advantages.

Links

• Are you one of the ten types of runner often seen on the road?

• You might enjoy this funny running story.

• To keep up-to-date on our latest posts and download a free Made Easy ebook click the link below and sign up.